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muscle mass

How to gain weight (and muscle mass) as quickly as possible? If you are tired of being thin and weak, and want to know how to gain weight (not fat) quickly… Then you want to read this article now.

Gather weight quickly without tying only fat

muscle mass
Bodybuilder’s deadlift

This is the true goal.

Anyone can grow fat. Yes, even you.

Do not you believe me? Try a nutrition plan that includes 9,000 to 10,000 calories of food per day with more than 350 grams of fat for the next couple of weeks.

I promise – absorb all this… or figs with it, even half of it – every day for 14 days and you can not want to eat more again, but gain a noticeable amount of weight. And fat.

But this is not what we want, however.

When you eat and exercise for maximum muscle growth, you can assume that you will gain some fat (and you’ll find out why in the near future).

But you have to gain muscle mass too. In fact, they need to gain as much muscle mass as fat.

So that’s what this article will be about: how to gain weight and muscles (pure muscle mass), as quickly as possible.

muscle mass
Gym man push-up strength pushup with Kettlebell

And, as you will see, this does not require strange diets or training exercises and training programs beyond your abilities or super-expensive dietary supplements, or sports nutrition.

How much to eat to gain weight. Nutrition for fast muscle mass. Diet for rapid muscle mass gain

Right nutrition for set of muscle massI think we need to start with this, because this is the number one issue that the Hardgeiners ask.

You have undoubtedly heard that “there is more to become more (increase in volume)”, but vague cliches like these, cause more questions than give answers.

How much more is more? What products? Which macronutrients are split?

So let’s have something more specific, clarify the information. Much more concretely.

And start with the first principle of weight gain (and muscle mass), the principle of calorie surplus (maintaining an excess of calories).

Why calorie intake dictates weight gain

Nutrition tips: eat more vegetables
Nutrition tips: eat more vegetables

When it comes to building muscle mass (and weight gain), which dietary factor (food factor) do you consider to be the most important?

If you are like most people, your answer is “protein” (protein). And you are wrong.

Yes, a high-protein diet is necessary to maximize muscle growth, but you could eat hundreds of grams of protein every day, exercise, and do not get better by an ounce.

You see, here is a simple fact of muscle growth, which many people do not understand:

If you want to build muscle mass and gain weight as quickly as possible, then you need to consume enough calories. If you do not, then do not swing the muscles (build up any of the muscle groups) or gain weight, to whatever they say.

For example, I know that I need to eat somewhere between 3,300 and 3,600 calories a day to constantly gain weight. If this sounds like a lot of food for you and seems funny at first, then it goes away after a while.

set of muscle mass
Healthy eating for set of muscle mass

I am sorry to complain, because I saw worse cases in my practice. I came across dozens of skinny guys who could not gain a single kilogram until their daily caloric intake reached 4000 to 4500 calories a day, 7 days a week (without missing meals at the weekend!).

Some people are just “high-burning” and require a lot of calories to maintain the process of gaining weight and gaining muscle mass.

And the first thing you should understand in this process is the principle of the energy balance of the body.

Simply put, the energy balance is the ratio between the amount of energy (calories) that you consume (eat), and the amount (amount) that you burn.

  • If you burn more energy (calories) than you eat, it’s a negative energy balance or a calorie deficit.
  • If you eat more (consume calories) than burn, this is a positive energy balance or a surplus of calories (excess).

Now that you are driving the body into a calorie deficit, you lose weight (and keeping a calorie deficit is the main factor that leads to weight loss).

However, the caloric deficit has drawbacks.

  • This interferes with the ability of your body to build muscle proteins (making it difficult to produce).

Your body has problems recovering and gaining muscle tissue with a caloric deficit.

  • This causes unfavorable changes in the level of hormones.

In particular, it lowers the level of testosterone and increases the level of cortisol, which further blocks the body’s ability to build muscle.

  • This causes a decrease in the effectiveness of training.

If you are new to weightlifting (bodybuilding, powerlifting), you will not experience this, but as you become more experienced, you will notice that you feel a difference in the return from training with a calorie surplus and calorie deficit. With a calorie deficit, you can count on stabilizing the force (no growth) and reducing the energy level.

As you can imagine, so you will not gain a lot of muscle mass by conducting low-energy workouts, on which you basically stamp yourself on the spot. Without progression – the periodization of loads, the body does not change much.

Now, what can these things teach you to gain weight and dry muscle mass?

If you want to quickly gain muscle mass and weight, then do NOT have to be in calorie deficit.

In fact, your task is to slightly exceed the body’s calorie (energy) needs by placing it in a small surplus of calories instead of meeting your daily calorie needs.

This brings us back to the cliche “there is more to become bigger (increase in volumes)”, discussed at the beginning of the article, which already acquires meaning and provides a context.

A more precise axiom sounds like this: “You have to be in the calorie surplus (excess) to become larger (and support the process of muscle growth in volume).

This happens regardless of the dietary protocol (specificity). Paleo, vegan food, periodic fasting, vegetarian, high protein, low protein… you can not deceive prescriptions and energy balance requirements.

How much really do you need to eat to become great?

pump muscles
Pro bodybuilder in the gym

Proshtudirote some of the most popular bodybuilding programs for the “Mass and Volume” and probably will be hurt by dietary recommendations: thousands and thousands and thousands of calories every day for anyone and everyone.

Well, there is good news: weight gain and a quick set of muscle mass do not require food unbearable pressure.

You see, the error of these programs on a set of muscle mass, they suggest that a large excess of calories is more effective for building muscle mass than a small one.

Well, that’s just not true.

A small excess of calories also contributes to muscle growth, as well as large.

If there is an average of 10% more calories than burning every day, you will simply be “alerted and charged” just as much for muscle growth as if eating more than 30% more calories than burning would.

In fact, a small surplus of calories has the advantage, since maintaining a daily 30% excess of calories will result in a much larger set of fat.

If you maintain a 10% excess of calories and exercise properly, you will slowly gain fat along with a fast set of muscle mass. Even if there is no correlation of a slow set of fat: a fast set of muscles, perhaps for reasons of genetics or other unknowns, it is nonetheless known that a ratio of 1: 1 is common among most people.

If you maintain a 30% surplus of calories, then there will be much more fat than muscle, regardless of how you train.

And when you rapidly gain fat, in fact, it can “support” itself and accelerate the accumulation of fat, and blunt the growth of muscles.

pump muscles
Sprinting for muscle drying

You see, as you get fat in the body…

  • The sensitivity to insulin decreases.

As the sensitivity to insulin worsens, the body’s ability to burn fat decreases, the likelihood of increasing fat increases, and the body’s ability to create muscle proteins becomes dull.

Maintaining a high (and healthy) sensitivity to insulin is an important part of optimizing the structure of the body (human constitution). It helps the body build muscle mass and reduces fat deposition.

  • The level of testosterone decreases and the level of estrogen rises.

This, of course, is exactly the opposite of what you want. Testosterone is the main hormone responsible for muscle growth. A high level of estrogen helps increase fat.

As you can see, just eating out all in a row, “because you’re on massonabore does nothing more than load the body with fat and interfere with a set of dry muscle mass.

 This is one of the main reasons why this kind of “massonabor” has such a bad reputation among the various fitness experts.

This is unfortunate, if only because those who are “gaining weight” they spit out of the bath with the baby’s water.

“Dirty massonabor”, as you know, deserves contempt, but you should bear in mind the scientific fact that maintaining a calorie surplus is an important part of building muscle and strength.
.
So, here’s how to do it right:

Maximize your muscle mass and minimize fat intake with a small surplus of calories from 5% to 10%.

Your task is to gain from 250 grams to 0.5 kg per week, and you should see a slow and steady increase in muscle and adipose tissue (in a 1: 1 ratio).

If you do not know how to calculate the correct calorie surplus (excess) and the profile of macronutrients, study this article about a flexible diet.

Do not become fat at the expense of fat from a large number of citmiles / days

When you maintain an excess of calories every day, your task is really to avoid overeating, as this can cause significant leaps in body fat levels.

Believe me, I speak from experience about this. I almost doubled my rate of fat gain, for several months, eating too much several days a week.

Do not make the same mistake. Learn how to properly make citmile (how to cheat meal) and you will be happy from the fact that you adhere to these rules and what you get as a result.

The best products for rapid muscle mass gain

pump muscles
Right nutrition to pump muscles

Some products are better suited for recruiting (and losing / losing) weight than others, but not for the reasons that usually claim.

In fact, individual foods do not have any special qualities that directly lead to weight gain or weight loss.

They do not “stop your hormones” or are converted directly into fat because of strange physiological processes and do nothing nasty or mysterious in the body.

Sugar is not a metabolic villain, carbohydrates do not make fat, “healthy” fats do not make slim and lean, and “eat healthy food” does not guarantee anything in terms of body composition and external data.

With this in mind, some food products contribute more to weight gain or loss than others. And here are the factors that determine this:

  • Caloric density
  • Cleavage of macronutrients (catabolism)
  • Nutrition (how to saturate the body of this product)

Simply put, high-calorie foods, especially high-fat foods, and especially those that are not very satisfying, are great for weight gain. Because they help meet high calorie needs.

They are not so great for weight loss, however, because they “eat” a large amount of daily calories (permissible for weight loss), which leaves less space for other food (ie, now you can eat fewer foods than you could, so as from the acceptable calories already eaten food, provided a smaller amount of the day in satiety than could provide more satisfying foods, but with the same energy value in calories).

For example, if you need to eat 2000 calories a day to lose weight and eat 1000 calories from pancakes, butter and syrup for breakfast, you are in trouble. Because, probably, you will become hungry for several hours, but you have only 1000 calories (from 2000 planned) for the rest of the day (and you already want to eat and you can get hungry with such a pace 1-2 times before sleep).

If you eat a 300-calorie breakfast, high-protein and low-fat, this will make you fed for several hours with the same success as the same 1000 calories from the pancakes of syrup and butter eaten. But in addition, it will save the opportunity to eat foods for the rest of the day as much as 1700 calories, distributing them among the rest of the meals.

So, as you can see, that’s why more low-calorie foods, with a minimum fat content, nourishing foods are good for losing weight. They will help to stick to your diet.

The most common mistake that occurs in people with problems in weight gain (a set of muscle mass) is eating too many low-calorie, high-satiety foods (satisfying the feeling of hunger for a long time with a relatively low calorie content)

For example, baked potatoes are extremely satisfying. Soups are temporarily saturated due to the volume of liquid, but provide few calories. High-protein yogurts, such as Greek yogurt, are more nutritious than their low-protein counterparts. Apples and oatmeal are known for their saturation effects.

The message is not that you can not or should not eat these foods when trying to gain weight, but then they should be used prudently when you try to eat enough.

Here are some examples of foods that I like to include in my nutrition when I’m on “Masson, a set of muscle mass” (a set of volume) to meet the calorie needs without feeling like I’m eating food all day:

  • Red meat
  • A hen
  • Beans
  • Eggs
  • Rice
  • Coconut and olive oil
  • Low-fat yogurt, milk and cheese
  • Whole-grain pasta and bread
  • Almonds and peanuts and butter from them
  • Bananas
  • White and sweet potatoes

The list does not mention fast food, sweets, cookies or other unnecessary foods, because they put on a slippery track and can easily lead to total overeating and spirits in a hurry, which as a result leads to a set of large amounts of fat.

This suggests that it’s normal to indulge in occasional eating and eating some non-nutritional value of food, given that you get the majority of your calories from food rich in nutrients. My choice usually stops on products such as chocolate, homemade cakes or ice cream.

Some people have problems eating enough calories, regardless of the type of food they eat.

A simple “trick” to overcome this healthy calorie drinks, such as: milk, rice milk and fruit juice.

It is very easy to add anywhere from 500 to 1000 calories in your daily diet this way (a cup of orange juice is 100 calories, for example).

And in the end, some guys and girls found that like limiting calories for fat loss can be a little uncomfortable at times, so there is an excess of calories for weight gain and muscle mass can be a bit hard work, with the same success.

They do not like to eat all this food, but they do it to achieve results.

The best workout for weight gain. Exercise for a quick set of muscle mass

train muscles
Weightlifting to train muscles

If you do not make sure that your diet is right, you will not gain any weight by the way, regardless of what you do in your workout.

If you know what you are doing in the kitchen, despite how you train, it will have a noticeable effect on your weight and muscle building.

This is only shorter:

As a weightlifter who engages in natural bodybuilding, emphasis should be placed on heavy, compound lifts (basic presses and thrusts) and ensure that you are getting adequate rest and recovery.

Training and training programs for a large number of repetitions in the approaches, high-intensity training programs and programs with a high frequency of training per week, which are found all over the Internet are simply not very effective if you are not on tablets (anabolic and steroids).

If you want to learn more about building an effective weightlifting workout, click here.

The best supplements for weight gain

train muscles
Whey protein to train muscles

The first supplement, with which many people try to gain weight – is a geyner.

I think that the idea of ​​high-calorie cocktails of food substitutes sounds good, but I’m not a fan of geeners in general.

The currently available gains contain too much unnecessary: ​​unnecessary carbohydrates, unnecessary fats and in many cases unwanted protein powders, not to mention various artificial chemicals and fillers that I would prefer not to swallow every day.

Weight gain additives also often include (and you pay a premium for them) ingredients that will not help gain weight or muscles, such as BCAA, glutamine, triglyceride oil with medium-length chains and much more.

It is best to avoid this. Create your own high-calorie meals and cocktails, and you will succeed without problems.

Now, the only additive for weight gain, which I recommend is for rapid muscle mass gain, is creatine.

Of all the sports supplements on the market today, creatine stands out as one of the undoubtedly the best.

muscle mass
Man training biceps

These are the most well-studied molecules among all sports nutrition – the subject of hundreds of scientific studies, and the benefits of creatine are obvious:

  • Helps build muscle mass faster.
  • Helps to become stronger faster.
  • Improves anaerobic endurance.
  • Improves muscle recovery.

And the best thing is that creatine does all these things naturally and safely.

When it comes to improving body composition and fitness, creatine basically has all the pros and cons.

And if you look at studies on creatine in the form of monohydrate, which are currently available – it is still the best choice as an additive for training in the hall.
He does not get a million dollars for advertising campaigns and unusual beautiful bottles for sale, but there is a reason why this form of creatine has remained a favorite for decades of research. There is absolutely no doubt about its effectiveness, this form is well tolerated, and it is relatively inexpensive.

This is simply the gold standard of creatine additives and it will not be overthrown in the near future. And so most experts in weightlifting (bodybuilding, powerlifting) choose creatine monohydrate as a recharging body for the training process and the recovery process.

In short, if you exercise regularly, it is recommended that you take creatine.

Conclusions on the rapid collection of muscle mass

Do not aim simply at “fast weight gain” – strive to gain muscle mass and weight as quickly as possible. These are two very different views and goals.

People who just want to gain weight quickly, usually overtake fat and are disappointed. People who want to gain the dry muscle mass and weight as quickly as possible are able to bring about cardinal changes in their physique.

  • Use the strategies outlined in this article:
  • Maintain a moderate surplus of calories
  • Eat enough protein (proteins)
  • Do not be overloaded with fats by overcatching chetmiles / days when you eat anything
  • Create nutrition plans using products that make it easier to meet your daily calorie needs
  • Focus on heavy, basic pressures and drafts (basic exercises, they are also called compound exercises or multi-joint exercises)
  • Use the supplement “Creatine”

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